How to eat probiotics better

Probiotics are recommended to be taken half an hour after meals with warm water, avoiding co administration with antibiotics. Preparations containing live bacteria such as lactobacilli and bifidobacteria can be chosen. The correct way of taking is mainly related to the time of taking, water temperature control, contraindications of combination, selection of bacterial strains, and storage conditions.

1. Taking time

The best effect is when the stomach acid concentration decreases after meals. The stomach acid environment will weaken the activity of probiotics, and the pH value in the stomach is relatively high 30 minutes after meals. Taking it on an empty stomach or before meals in the morning may reduce survival rates, while taking it at night may affect colonization efficiency due to reduced gastrointestinal motility. Patients with chronic gastroenteritis can take it twice in the morning and evening to maintain a stable gut microbiota.

2. Water temperature control

The brewing water temperature should be kept below 40 ℃, as high temperatures can inactivate bacterial strains. Water droplets can be placed on the back of the hand to test temperature, and brewed when not too hot. Some high-temperature resistant strains such as Bacillus coagulans can tolerate a water temperature of 60 ℃, but most commercially available products are recommended to be taken with cold boiled water. Avoid consuming hot drinks or soups that exceed 50 ℃ at the same time.

3. Combination taboos

should be taken at least 2 hours apart from antibiotics. Broad spectrum antibiotics will indiscriminately kill probiotics. It is not advisable to take it with strong tea or caffeinated beverages, as tannic acid can inhibit bacterial growth. Eating vegetables and fruits rich in dietary fiber can improve survival rates, but a high-fat diet may delay the time for probiotics to reach the intestines.

4. Strain selection

Long Bifidobacterium is suitable for constipated individuals, and Lactobacillus rhamnosus is recommended for diarrhea. Allergic constitution can choose Lactobacillus paracasei, while infant bifidobacteria are suitable for irritable bowel syndrome. Composite strain preparations can more comprehensively regulate the balance of microbial communities than single strains, and the number of viable bacteria should reach more than 1 billion CFU per gram.

5. Storage conditions

Unopened powders should be stored in the dark below 25 ℃. After opening, they should be sealed and refrigerated, and used up within one month. Capsules are more resistant to storage than powders, but the number of viable bacteria decreases over time. Pay attention to the expiration date indicated on the packaging, as the microbial activity of expired products has significantly decreased. When traveling, you can choose Bacillus products that are resistant to room temperature.

Continuous supplementation of probiotics requires dietary adjustments, with a daily intake of 300 grams of fermented dairy products to assist in maintaining microbial balance. A high fiber diet can provide probiotics with the necessary prebiotics for growth, and it is recommended to pair it with foods such as oats and bananas. If discomfort such as bloating occurs during use, it can be reduced and observed. If symptoms persist, special populations such as immunocompromised individuals should be consulted for professional evaluation before use to avoid opportunistic infections. Reasonable storage and scientific consumption can maximize the regulatory effect of probiotics on intestinal function.